Monday 09 November 2020
I wrote – Shaima Morsi:
Many people strive to gain an ideal weight, and there are many things that can be done before bed to lose weight, according to “eathis”.
1- Understand how important sleep is for weight loss:
To turn sleep into a key time for weight loss, you need to realize how important a good night’s sleep is to improve and regulate all body functions, including how heat energy is used and stored.
Hunger hormones (leptin and ghrelin) play a major role, leptin helps regulate your energy levels and keep your appetite low, while ghrelin stimulates hunger and often leads to the need to eat, and people who get more sleep have reduced ghrelin and increased levels of Leptin, which helps control their appetite throughout the day.
2- Have a cup of tea:
Red tea, naturally decaffeinated, is from the leaves of the “red bush” plant cultivated in South Africa, and what makes rooibos tea particularly good for your stomach is the unique and powerful flavonoid called Aspalathin.
Research shows that this compound can reduce stress hormones that lead to hunger and fat storage, making rooibos one of the best fat-burning foods.
3- Eat cheese:
A little cheese should be eaten before bed, not only because it is rich in casein protein that slows down the digestive process, but it also contains the sleep-promoting amino acid tryptophan.
4- Follow a routine:
By doing the same thing every night, for at least an hour before bed, you are actually programming your sleep stimuli. These triggers could include writing your sleep diary or eating a cheese snack. Over time, your brain will begin to associate these things with bedtime, which helps burn fat.
5- Do some resistance training:
Simple exercises before bed can really help improve the weight you lose while sleeping.
6- Eat some mint.
One study, published in the Journal of Neurology and Orthopedics, found that people who inhaled mint every two hours were able to lose weight.
7- get rid of night light:
According to a new study published in the American Journal of Epidemiology, exposure to light at night not only impedes your chances of getting a peaceful night’s sleep, but may also lead to weight gain, in addition to that, people who sleep in the darkest dark rooms are 21% less likely to develop obesity. %, Compared to those sleeping in the lightest room.
8- hide your phone:
The more electronic devices we use in the bedroom, the higher the percentage of obesity we get, especially among children, and a study in the journal Pediatric Obesity found that children who enjoy the nighttime glow of a TV or computer do not get enough rest and suffer from poor lifestyle habits.
9.Breathe through your nose:
Not only will this improve your sleep, but it will also improve everyone else’s sleep in hearing. Second, it provides more oxygen, so that you can take deep breaths that help relax your body.
10. Plan small, steady meals throughout the day.
Eating small, nutrient-dense meals frequently throughout the day will help maintain your metabolism rate and will ensure your body continues to burn fat throughout the night.Moreover, eating more frequently will ensure that your appetite is kept under control, which reduces your cravings when you wake up.